Arugula is a green leafy vegetable with a pungent flavor. It is known as rugula, eruca, colewort, and salad rocket as well. Every 100 grams of arugula contains 4 grams of carbohydrate, 3 grams of protein, and 2 grams of fiber.

Average calories: 28 per 100 grams.

Vitamins found in higher amounts: vitamins K, A, C and B9.

Minerals found in higher amounts: manganese, calcium, magnesium, potassium and iron.

Phytonutrients found in higher amounts and their health benefits: arugula is high in a sulfur-containing compound called glucosinolate, which breaks down in the body into indoles and isothiocyanates. Indoles may help protect against breast, prostate, cervical and ovarian cancers by interfering with metabolism of estrogen. Isothiocyanates induce apoptosis (programmed cell death) in certain cancers.

The downside of isothiocyanides is that they interfere with uptake of iodine, leading to goiter (enlargement of thyroid gland).

Arugula is a good source of beta-carotene, lutein, zeaxanthin, and ALA (alpha-linolenic acid).

Arugula is rich in chlorophyll, a green pigment that makes the blood alkaline and detoxifies the body as well.